MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge
SKILLS & SPECIFIC WARM UP
10′ Practice Double Under
CONDITIONING
“KLING”
4 Round For Time:
25 Row Cals
60 Double Unders
MOBILITY & WARM UP
2 min Jump Rope
20 Arm Circles
30 Samson Stretch
40 Jumping Jack
30 Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups
7 Push Ups
7 Spiderman & Reach each side
30 Running Jump Rope
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“ALLERT!!!”
3 Rounds For Time:
Row 500m
21 Burpees
Run 400m
MOBILITY & WARM UP
2 min Jump Rope
20 Arm Circles
30 Samson Stretch
40 Jumping Jack
30 Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups
7 Push Ups
7 Spiderman & Reach each side
30 Running Jump Rope
SKILLS & SPECIFIC WARM UP
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
5 x scap push-up
5 x plank shoulder taps
3 x inch worm
2 x handstand kick up
2 x wall walk
CONDITIONING
“NOVICE”
AMReps
3 min Row Cals
3 min Wall Walks
2 min Row Cals
2 min Wall Walks
1 min Row Cals
1 min Wall Walks
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge
SKILLS & SPECIFIC WARM UP
PULL UP
CONDITIONING
“BRADLEY”
10 rounds for time of:
Sprint, 100 m
10 Pull-ups
Sprint, 100 m
10 Burpees
Rest 30 secs
MOBILITY & WARM UP
3 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats
3 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises
SKILLS & SPECIFIC WARM UP
1 Rounds not for time Minute
20/16 Row Cals
50 Double Unders
10 Burpees
Run 200m
CONDITIONING
“DISCENDENT”
For Time:
35/30 Row Cals
150 Double Unders
35 Burpees
Run 400m
MOBILITY & WARM UP
3 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats
3 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises
CONDITIONING
“The Ghost”
6 rounds, 1 min per
station, for max reps:
Row Calorie
Burpee
Double Under
Rest 1 min
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge
SKILLS & SPECIFIC WARM UP
3 Rounds not for time Minute
5 Scap. Retraction
4 Kip Swing
3 Pull Ups/Ring Row
10/8 Cal Row
CONDITIONING
“WHO HAS MORE…”
For Max Effort
Strict Pull Ups / Pull Ups / Ring Row
Push Ups
1k Row
Rest 5 minutes between
each effort
MOBILITY & WARM UP
800 Meter Run
2 Rounds:
30 Seconds Inchworm to Push-ups
30 Seconds Alternate Spidermans
30 Seconds Russian Baby Makers
400 Run
2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank
400 Meter Run
2 Rounds:
3 Object Bent Over Row
6 Push-ups
9 Air Squats
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“HALF MURPH”
For Time:
800 mt Run
50 Object Bent Over Row #80%BW
100 Push-ups
150 Air Squats
800 mt Run
time cap 30 minutes
MOBILITY & WARM UP
2 min Jump Rope
20 Arm Circles
30 Samson Stretch
40 Jumping Jack
30 Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups
7 Push Ups
7 Spiderman & Reach each side
30 Running Jump Rope
SKILLS & SPECIFIC WARM UP
Running Warm Up – Kipping
CONDITIONING
“FINALLY”
6 Rounds For Time
9 Toes-to-Bar
12 Push-ups
Run 200m
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Push Up Scap Retraction
7 Push Ups
30 Sec Skip
30 Sec Jumping Jack
SKILLS & SPECIFIC WARM UP
Running Warm Up – Hand Stand Push up
CONDITIONING
“RUNSHUP”
E3MOM X 4 ROUNDS:
400 Mt Run
Strict HSPU, max reps in
remaining time
